Have you ever wondered what it takes to memorize faster?
In todays fast-paced society sleep has been given a negative connotation. The question seems to be universal in the entrepreneur and business world:
How are you supposed to get anything done while you’re sleeping?
There is tons of information on Sleep. I think it’s important to understand whether a good night sleep is a luxury or if it’s actually necessary for you to perform your tasks at a higher level.
Sleep deprivation can cause a host of issues such as:
- Severely lowers energy levels
- Negative mood changes
- Lack of concentration
- Prevents weight loss
- Decreases mental alertness
- Low sex drive
- Poor balance
- Lack of motivation
Getting a good night sleep is necessary for you to reach an optimal level of health as it helps strengthen and heal the immune, skeletal, and muscular systems. Some other positive benefits of being fully rested are:
- Significantly improves memory
- Helps retain new information
- Enhances your productivity
While you’re sleeping your brain practices skills you learned while you were awake through a process called consolidation.
Poor sleep can negatively impact the way you experience everyday life and there are certain strategies which help you maximize your hours sleeping.
Just one night of bad sleep makes me more irritable the next day. All I want to do is close my eyes and the first thing my body wants is coffee or an energy drink.
I drive less careful in traffic and if someone cuts me off I let it get the best of me. When someone asks me for help at work I’ll act like I don’t know the answer or get pissed off that they asked me in the first place.
I realize that even with coffee or an energy drink my eyelids feel heavier and eventually I need more caffeine to not crash. A bad night of sleep can really throw my entire day into a downward spiral. I don’t always get a good night sleep but 9/10 times I do because I prioritize it.
Good sleep sets the foundation for a great day and it’s something I take seriously.
These tactics can help you maximize your sleep:
- Get more sun: Melatonin is a hormone produced by the pineal gland which plays a key role in the process of helping us enter a deep sleep. The sunlight strongly affects secretion and production of this hormone. Ten minutes outside with no sunscreen benefits your sleep and gets you a healthy dose of vitamin D.
- Less screen time: Your phone, computer, tablet or TV’s radiate an artifical blue light which triggers the stress hormone cortisol because your body thinks its time to wake up. This hormone interferes with your bodies natural ability to enter a deep sleep which is needed for your cells to heal. Try to give yourself an hour before bed to give your mind and body time to get sleepy.
- Utilize a blue light blocker: Artificial light tricks your body in thinking that it’s time to wake up. Having a blue light blocker reduces that amount of blue light your exposed to. This can be a great tool if you have to work or study later on at night. Using night mode on the Apple products reduces blue light exposure and it’s pre-installed.
- Caffeine Curfews: One of the biggest impacts on your sleep is the amount of caffeine you consume in a day. The later on in the day you consume it the harder it is for you to fall into a deep sleep. It’s recommended to have a curfew around 4 o’clock to give your body time to process it completley or sooner if your body is sensitive to caffeine. To much caffeine close to bed time makes falling asleep much more difficult, trust me I know.
- Cool Temperatures: I can’t sleep when it’s to warm because it makes me uncomfortable and I wake up. Research shows that the ideal temperature for us to sleep comfortably is at 68 degrees. If your body is not getting this then you can expect difficulty in falling asleep or staying asleep during the night. You can still use a blanket or sheet to ensure you don’t get too cold.
- The golden time to sleep: It may sound crazy but there is actually a perfect window for you to enhance your sleep. You get a significant amount of hormonal secretion and recovery sleeping during the hours of 10 pm to 2 am. Since the internet it has been a challenge for people to adjust to a healthy sleep cycle. You must be mindful of the time your falling asleep as it can help overall recovery.
- Black out your room: You must try to sleep in a room that has minimal to no light for experiencing the best sleep possible. Your body is automatically synced with natures clock and darkness signals your brain to go to sleep. Even the smallest amounts of light in your room can interfere with your sleeping cycle. Personally, this has been one of the best tips I’ve used because now that my room is 99% dark, me and my girlfriend sleep like babies.
- Exercise: Getting physically active will significantly help you fall asleep faster and is a key pillar in helping you stay healthy. Exercise reduces chronic diseases, increases energy, improves sleep quality, improves memory, slows aging and the list goes on. Being unhealthy will make your life feel miserable and hold you back from becoming successful. Exercise is another great tool which can help you enhance your sleep and improve every area of your life.
We must continually develop our understanding of sleep and the major role it plays in our health. Lack of sleep has a negative impact on the quality of your life and it can delay you on the journey to success.
The way you conquer each day is going to be directly affected by how well rested you are — sleep intelligently.
Thank you for reading! If you have a second please check out my blog and follow me here for more self-improvement hacks! :)
The Real Secret Behind Developing Super-Human Memory was originally published in The Ascent on Medium, where people are continuing the conversation by highlighting and responding to this story.